Anti-Inflammatory Diet: Foods That Reduce Inflammation & Others To Avoid (webmd.com) <https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health?ecd=wnl_gdh_061522&ctr=wnl-gdh-061522_Card1_img&mb=EsK%2Fv1kKdCX87D0lUcGhkRJZpsk9%40mj56yEpHjCHFE8%3D>
IN THIS ARTICLE - *What Are Natural Anti-Inflammatories? * <https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health?ecd=wnl_gdh_061522&ctr=wnl-gdh-061522_Card1_img&mb=EsK%2Fv1kKdCX87D0lUcGhkRJZpsk9%40mj56yEpHjCHFE8%3D#091e9c5e815dcf38-1-1> - *Anti-Inflammatory Foods * <https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health?ecd=wnl_gdh_061522&ctr=wnl-gdh-061522_Card1_img&mb=EsK%2Fv1kKdCX87D0lUcGhkRJZpsk9%40mj56yEpHjCHFE8%3D#091e9c5e815dcf38-1-2> - *Inflammatory Foods * <https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health?ecd=wnl_gdh_061522&ctr=wnl-gdh-061522_Card1_img&mb=EsK%2Fv1kKdCX87D0lUcGhkRJZpsk9%40mj56yEpHjCHFE8%3D#091e9c5e815dcf38-1-4> - *Risks of Chronic Inflammation* <https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health?ecd=wnl_gdh_061522&ctr=wnl-gdh-061522_Card1_img&mb=EsK%2Fv1kKdCX87D0lUcGhkRJZpsk9%40mj56yEpHjCHFE8%3D#091e9c5e815dcf38-2-7> *What Are Natural Anti-Inflammatories?* Natural anti-inflammatories are foods that you can eat to lower your odds of having inflammation. If you have a condition that causes *inflammation* <https://www.webmd.com/arthritis/about-inflammation>, it may help to change your eating habits. While *medication* <https://www.webmd.com/drugs/index-drugs.aspx> and other treatments are important, many experts say an anti-inflammatory diet may help, too. If you have a condition like *rheumatoid arthritis* <https://www.webmd.com/rheumatoid-arthritis/rheumatoid-arthritis-basics>, changing what's on your plate won’t be a magic cure. But an anti-inflammatory diet might lessen the number of flare-ups you have, or it might help take your pain down a few notches. An anti-inflammatory diet is widely regarded as healthy. Even if it doesn't help with your condition, it can help lower your chances of having other problems. *Anti-Inflammatory Foods* Any mainstream nutrition expert would encourage you to eat anti-inflammatory foods. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. *Fruits and veggies:*Go for variety and lots of color. Research shows that *vitamin K* <https://www.webmd.com/vitamins-and-supplements/supplement-guide-vitamin-k>-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries, and blackberries their color. *Whole grains:*Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation. *Beans:*They're high in fiber, plus they're loaded with antioxidants and other anti-inflammatory substances. *Nuts:*They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day, or otherwise the fat and calories will add up. *Fish:*Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which fight inflammation. *Herbs and spices:*They add antioxidants (along with flavor) to your food. Turmeric, found in curry powder, does this with a strong substance called curcumin. And garlic curbs your body's ability to make things that boost inflammation. *Inflammatory Foods* Anything highly processed, overly greasy, or super sweet isn’t a good choice for you if you have inflammation. *Sweets, cakes and cookies, and soda:*They aren’t dense in nutrients, and they're easy to overeat, which can lead to weight gain, high blood sugar, and *high cholesterol* <https://www.webmd.com/cholesterol-management/default.htm> (all related to inflammation). Sugar causes your body to release inflammatory messengers called cytokines. Soda and other sweet drinks are the main culprits. Anti-inflammatory diet experts often say you should cut out all added sugars, including *agave* <https://www.webmd.com/diet/features/the-truth-about-agave> and honey. *High-fat and processed red meat (like hot dogs):* These have a lot of *saturated fat* <https://www.webmd.com/cholesterol-management/features/truth-about-saturated-fats>, which can cause inflammation if you get more than a small amount each day. *Butter, whole milk, and cheese:*Again, the problem is saturated fat. Instead, eat low-fat dairy products. They aren’t considered inflammatory. *French fries, fried chicken, and other fried foods:*Cooking them in vegetable oil doesn't make them healthy. Corn oil, safflower oil, and other vegetable oils all have omega-6 fatty acids. You need some omega-6s, but if you get too much you throw off the balance between omega-6s and omega-3s in your body and end up with more inflammation. *Coffee creamers, margarine, and anything else with **trans fats <https://www.webmd.com/diet/guide/understanding-trans-fats>**:* Trans fats (look on the label for "partially hydrogenated oils") raise *LDL cholesterol* <https://www.webmd.com/heart-disease/ldl-cholesterol-the-bad-cholesterol>, which causes inflammation. There's no safe amount to eat, so steer clear. *Wheat, rye, and barley: *The focus here is gluten, and it’s controversial. People who have *celiac disease* <https://www.webmd.com/digestive-disorders/celiac-disease/default.htm> need to avoid gluten. But for everyone else, the science is solid that whole grains are a good thing. *Risks of Chronic Inflammation* Inflammation happens naturally in your body. Inflammation protects against toxins, infection, and injury, but when it happens too often it can trigger diseases. Experts link long-term (chronic) inflammation to: - Cancer - Heart disease - Diabetes - Alzheimer’s disease - Depression You can lower your risk of chronic inflammation with changes to what you eat. -- Anda menerima pesan ini karena Anda berlangganan grup "GELORA45" dari Google Grup. Untuk berhenti berlangganan dan berhenti menerima email dari grup ini, kirim email ke [email protected]. Untuk melihat diskusi ini di web, kunjungi https://groups.google.com/d/msgid/gelora1945/CAGjSX2DKEEWRBVCDb4TxEq%3DFb8BQ1GKWdoF2uSF40DUTWTmczA%40mail.gmail.com.
